You'll want to read this!

[zena1234]

-I am taking clen. I can only tolerate about 40 mcg a day.
-As for my weight training i lift 6 days a week and as of right now im doing 3X15 supersets. I am actually following the "Jamie Eason's Live 12 week trainer" program and i am on phase 3. Here is the link to the program -> http://www.bodybuilding.com/fun/jami...on.html#phases
-For my cardio i am walking fast on 15%-18% incline on the treadmill for 30 mins 3-4 times a week
- and yes i am planning on entering a bikini contest!

Thanks sooo much Ronnie!

[Ronnie Rowland]

-I am taking clen. I can only tolerate about 40 mcg a day.
-As for my weight training i lift 6 days a week and as of right now im doing 3X15 supersets. I am actually following the "Jamie Eason's Live 12 week trainer" program and i am on phase 3. Here is the link to the program -> http://www.bodybuilding.com/fun/jami...on.html#phases
-For my cardio i am walking fast on 15%-18% incline on the treadmill for 30 mins 3-4 times a week
- and yes i am planning on entering a bikini contest!

Thanks sooo much Ronnie!

My recommendations for you are as follows:

1) Train with weights only 3-4 days per week and stop the super sets! Jamie Eason looks the way she does due to her genetics not her weight training program per se. You need to stick with straight sets and just move faster between sets. 60 second rest between sets is about right and keep reps at 12-15 per set. Lift intense to help build muscle and burn fat. I would suggest doing around 6 sets per major body part once per week. For example quads- 3 sets of squats on smith machine and 3 sets of super lunges on smith machine. 4 sets of leg curls could suffice for hams.

2) Increase cardio to 1 hour a day 6 times per week.No cardio on leg day!

3) Stop clen until 8 weeks out from show because you will become immune. You will also want to add 50 mgs of t-3 to the 40 mcgs of clen 8 weeks out from show for further fat loss.

4) Consider taking 5 mgs of anavar daily to increase lean muscle and overall body composition.

5) A good training split for you would be:

Monday-chest/biceps/abs
Wednesday-back/triceps
Friday-Shoulders/Legs

[zena1234]

My recommendations for you are as follows:

1) Train with weights only 3 days per week and stop the super sets! Jamie Eason looks the way she does due to her genetics not her weight training program per se. You need to stick with straight sets and just move faster between sets. 60 second rest between sets is about right and keep reps at 12-15 per set. Lift intense to help build muscle and burn fat. I would suggest doing around 6 sets per major body part once per week. For example quads- 3 sets of squats on smith machine and 3 sets of super lunges on smith machine. 4 sets of leg curls could suffice for hams.

2) Increase cardio to 1 hour a day 6 times per week.No cardio on leg day!

3) Stop clen until 8 weeks out from show because you will become immune. You will also want to add 50 mgs of t-3 to the 40 mcgs of clen 8 weeks out from show for further fat loss.

4) Consider taking 5 mgs of anavar daily to increase lean muscle and overall body composition.

5) A good training split for you would be:

Monday-chest/biceps/abs
Wednesday-back/triceps
Friday-Shoulders/Legs

Thanks for the advice Ronnie! How about for nutrition? What do you recommend for me?
and for Cardio, where should my heartbeat be around?

[Ronnie Rowland]

Me and the people I work with and train!

[Ronnie Rowland]

Thanks for the advice Ronnie! How about for nutrition? What do you recommend for me?
and for Cardio, where should my heartbeat be around?

Keto should not be used for longer than 8 weeks IMO unless someone is extremely obese and you are not. I would carb cycle by keeping carbs at 100 per day 5 days per week and on wednesday have 150 and on saturday as many carbs as you desire to prevent staleness.

With cardio don't get too meticulous with heart rate but the more intense it is the more calories you will burn. I would try for around 145. If you go too intense you will burn muscle and wont be able to hang in there for the duration of each session. You should be sweating a lot and breathing pretty hard but not HIT cardio.


A recent report showed that taking carbs down to 100 per day burned away almost as much body fat as being in a state of ketosis (no carb diet). Carb cycling is the superior way to "lose body fat" during the beginning of a diet phase. You can do ketosis right before a show! Keeping carbs/calories in check 5 days per week is the best way for everyone! The body responds in a positive manner when 2 non-consecutive carb/calories up days are included each week. It does so by driving up anabolic hormones and increasing thyroid hormone output-hence speeding up the metabolism and increasing lean muscle mass. When carbs and calories are constantly kept low, your body adapts and the metabolism slows down. A great approach is to use a 3 low-1 high-2 low-1 high carb/calorie rotation).

Monday-low carbs
Tuesday-low carbs
Wednesday-moderate in carbs (carbs should be clean on this day-lower protein intake in order to stay at a maintenance calorie level), Decrease protein intake to make up for extra calories coming from carbs!
Thursday-low,
Friday-low,
Saturday-high in carbs, calories and fats (cheat day eat some junk carbs and fats), Decrease protein on cheat day as well.
Sunday-low.

[zena1234]

Keto should not be used for longer than 8 weeks IMO unless someone is extremely obese and you are not. I would carb cycle by keeping carbs at 100 per day 5 days per week and on wednesday have 150 and on saturday as many carbs as you desire to prevent staleness.

With cardio don't get too meticulous with heart rate but the more intense it is the more calories you will burn. I would try for around 145. If you go too intense you will burn muscle and wont be able to hang in there for the duration of each session. You should be sweating a lot and breathing pretty hard but not HIT cardio.


A recent report showed that taking carbs down to 100 per day burned away almost as much body fat as being in a state of ketosis (no carb diet). Carb cycling is the superior way to "lose body fat" during the beginning of a diet phase. You can do ketosis right before a show! Keeping carbs/calories in check 5 days per week is the best way for everyone! The body responds in a positive manner when 2 non-consecutive carb/calories up days are included each week. It does so by driving up anabolic hormones and increasing thyroid hormone output-hence speeding up the metabolism and increasing lean muscle mass. When carbs and calories are constantly kept low, your body adapts and the metabolism slows down. A great approach is to use a 3 low-1 high-2 low-1 high carb/calorie rotation).

Monday-low carbs
Tuesday-low carbs
Wednesday-moderate in carbs (carbs should be clean on this day-lower protein intake in order to stay at a maintenance calorie level), Decrease protein intake to make up for extra calories coming from carbs!
Thursday-low,
Friday-low,
Saturday-high in carbs, calories and fats (cheat day eat some junk carbs and fats), Decrease protein on cheat day as well.
Sunday-low.

Thank you so much Ronnie! By the way should i be taking in L-Glutamine?

[hsvcraig]

Thank you so much Ronnie! By the way should i be taking in L-Glutamine?

I was wondering when you take the glutamine and how much? I use to always take it before and after a workout then read that taking after a workout stops whey protein from being absorbed??? Cheers mate, thanks a million for all your useful info!

[Ronnie Rowland]

Thank you so much Ronnie! By the way should i be taking in L-Glutamine? Some additional Glutamine can be good for those experiencing irritable bowel syndrome but it's not going to prevent muscle catabolism in any appreciable way unless taken intravenously.

above